10 foods considered to be the "richest source of zinc" - Health

10 foods considered to be the “richest source of zinc”

Where is zinc found in abundance?

Zinc helps to stabilize cells and participates in the formation of the body’s organs, as it contributes to the function of the thyroid glands, as it is important for (vision, blood clotting, wound healing, immune function).

The nutrition specialist, “Jessica Ash, CNC, HHC, FDN-P, and also the founder of Jessica Ash Wellness” added that the zinc element is necessary for the division of body cells, so it is important in cases of pregnancy and childbearing where the rapid division of cells.

Dr. Groves mentioned (I recommend that your diet includes oysters weekly, in addition to other meats during the week).
If you do not eat animal products such as meat, etc.

You can obtain zinc from food, and you may also need to take a nutritional supplement, taking into account the relationship between zinc and the senses of smell and taste .

Groves says: – (If you follow a vegetarian diet, you should focus on seeds and nuts, and you may need to take zinc supplements if you are not getting enough), and from foods.

  •  Oysters

Contains (66.81) milligrams of zinc. Oysters are one of the richest sources of zinc. Only 3 ounces of oysters can get 66.81 milligrams of zinc.

These milligrams exceed the recommended daily amount of zinc, and eating oysters once a week is a way to get your daily zinc intake .

  •  crab

The King of Alaska contains 6.48 mg of zinc and an ounce of crab, which enables you to get your daily dose of zinc.

  •  Ground beef

And it should be grass-fed and contain (5.14) milligrams of zinc, as ground meat is one of the finest sources of zinc, providing only 4 ounces more than half of your daily need for zinc.

Also, beef contains protein and B vitamins, which is likely to be the best choice to include in your diet more than once during the week.

  • Beef liver

It guarantees 4.5 milligrams of zinc, and beef liver is one of the great sources of zinc. Just 3 ounces enables you to get more than half of the daily dose of zinc.

In the event that the liver and onions are not your cup of tea then you should add the leftover liver to each of (ground meat patties, meatballs, meatloaf).

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Contains (3) milligrams of zinc and includes a (3) ounce serving of lobsters and (3) milligrams of zinc, which is the dose of zinc (40%) of the daily dose.

  • oatmeal

It contains (2.95) milligrams of zinc. If you want a warm bowl of oats in the morning, this is good because the dose of oats provides you with about (3) milligrams of zinc, which equates to (40%) of the daily dose of zinc.

  •  pumpkin seeds

It contains (2.92) milligrams of zinc. Pumpkin seeds are not used only during the fall. They are used as a wonderful snack, on top of salads. They can be added to your favorite mixture at any time of the year.

Whereas, (1) ounce of it provides you with the equivalent of (40%) of your daily dose of zinc.

  •  Cashew nuts

It contains (1.59) milligrams of zinc, as cashew nuts are among the tastiest and lightest meals full of healthy fats, and it is also one of the good sources of zinc, as only 1 ounce provides you with the equivalent of (20%) of your daily zinc need.


Contains (1.53) milligrams of zinc, as chickpeas are considered a varied food, as it varies from chickpeas to chickpea pasta and much more.

Many vegetarians rely on it, as each (100) grams of it contains (1.53) milligrams of zinc, and it is one of the choices that meet your daily need for zinc.

10 of the richest sources of zinc in food

Where is zinc found in food? Where are the following foods high in zinc:

  •  Chicken thighs

Chicken, especially dark meat like legs and thighs, is a great meal to make sure you get an adequate portion of zinc in your diet, as (3) ounces of it contains more than (1) milligram of zinc.

  •  Plain, full-fat yogurt

Not only is yogurt a great source of protein and calcium, but it also provides adequate amounts of zinc, providing 8 ounces (1.34) milligrams of zinc, which goes well with snacks like breakfast.

  •  Peas

If you don’t like peas, you may change your mind now, as 100 grams of green peas provide more than 1 mg of zinc.

  •  low fat milk

Milk is a great way to obtain many nutrients (calcium, vitamin D), especially zinc, as one cup of milk contains 1.17 mg of zinc.

  •  Swiss cheese
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If you do not want cheese, you can try now, as it contains an adequate amount of zinc, as each slice provides approximately (1) mg of zinc. This is good for meeting your daily zinc need.

  • Almonds

Almonds are not as important as cashews as a source of zinc except that they contain a little zinc equivalent to (1) milligram within (1) ounce, you can get it by (adding it to your favorite mix of snacks, slashing it over a salad, adding almond flour or butter) Almonds in food recipes).

  •  Cheddar cheese

Zinc is not limited to Swiss cheese, but also includes cheddar, as each cheddar slice contains (1) mg of zinc, which is approximately the daily zinc dose.

You can add it to your herbal beef burger, so you get about (75%) of the recommended daily zinc intake.

  • Chicken breast

In addition to the fact that dark chicken meat contains zinc, the breasts also contain some zinc, as each (87) grams of breast contains (0.696) mg of zinc.

  • Beans

(100) grams of beans contain fiber and protein in addition to zinc, and they also taste good in (soups, stews, red beans with rice, the classic dish).

  • Fish

If you like fish, you can choose 3 ounces of flounder, as the white fish gets you a little closer to your daily zinc need.

If you enjoy fish, try to deviate from your usual choice and go for a 3-ounce serving of flounder, whitefish is mild in flavor and will get you a little closer to your total daily zinc needs.

3 herbs rich in zinc

When you eat these herbs, you will have the body’s natural level of zinc :

  • Holy basil or tulsi

Its function is to strengthen the immune system and protect the respiratory system from damage, and many people resort to natural supplements such as the herbs of holy basil, which is (the queen of herbs) in relation to the ancient healing system in Ayurveda .

This is due to its many benefits for the human mind and body, and immune boosting is one of these benefits, some studies support the use of tulsi basil due to its therapeutic benefits.

As it contains (a large proportion of nutrition, vitamins A and C, calcium, iron) in addition to (7.1) milligrams of zinc with a ratio of (47%) of the (RDA).

  • Brahmi, “Indian Pennywort or Bacopa Munyere”
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Brahmi is one of the Ayurvedic herbs rich in zinc, as it has many properties (comfort, heat reduction, stress reduction).

It is also one of the antioxidant herbs and has the limitation to stimulate memory, focus and learning, and the most important use is that it is responsible for the production of the hormone (serotonin) from the hormones that relax the mind and body.

It also causes some stress disorders, including fatigue and anxiety disorders, and is also rich in many minerals (sodium, potassium, manganese, zinc, copper).

It is characterized by being more effective than (5) doses of vitamin (E) as an antioxidant.

  •  Sattafari “asparagus”

It is one of the Helon family, which is known for its benefits in promoting fertility, as it is a storehouse of vitamins and minerals, as well as antioxidants that work to enhance immunity, in addition to it relieves tension and anxiety, improves digestion, and is used as an important treatment for many diseases of the respiratory system.

Satavry is a zinc supplement because each (100) grams of it contains (0.54) milligram of zinc, regardless of many minerals.

10 of the richest fruits in zinc

Zinc is one of the main nutrients that heal wounds and is also required for proper immune function. The zinc present in vegetable food such as fruits is not available as much as zinc in animal foods.

Nevertheless, fruits are good sources of zinc and I do not need to eat meat or nutritional supplements, the daily dose (% DV) of zinc is 11 mg per day.

However, those who follow a vegetarian diet should consume about (30) milligrams per day of fruits that contain zinc:

  1.  Avocado
  2.  Black raspberries
  3.  pomegranate
  4.  Raspberries
  5.  Guava
  6.  Cantaloupe
  7.  Apricot
  8. Peaches
  9. Kiwi
  10.  Raspberries

This fruit produces about (2-12%) of the daily dose for one cup, but the symptoms of excess zinc should be noticed on the body so that your body does not suffer any harm.